Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 11: Prenatal Incontinence – Sideways Stretch with band
Bladder weakness affects one in three women over the age of 35. Up to 63% of stress-incontinent women say their problem began during or after pregnancy. Among mothers of all ages, incontinence and other pelvic problems are often common. Usually this is due to the amount of stress put on the pelvic floor muscles during pregnancy.
Exercises can be used to help prevent urinary incontinence. These exercises help tighten and strengthen the muscles in the pelvic floor. When starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.
Prenatal Incontinence Sideways Stretch with a band exercise Overview:
This sideways stretch exercise, shown in the video, can be easily be performed by women of all ages. When done with the pelvic floor engaged it will help to strengthen those core muscles and as part of a regular routine that can help prevent bladder weakness over time.
Start out standing with feet hip width apart. Place the band under your left foot and stretch it up as shown in the video. Engage those core pelvic floor muscles and gently lean to the side as you exhale. Return to centre and lean to the other side. Swap band to other foot and repeat.
Prenatal Incontinence Sideways Stretch with band step by step:
- Stand with feet hip width apart, bodyweight even on both feet.
- Place the band under 1 foot and stretch over your elbow and up the arm.
- If you don’t have a band, you can stretch using a scarf, leave it free from your feet and just use it to guide your arms above your head and from side to side.
